The days are getting shorter, it is getting colder and we are getting less and less sunlight. For some people, this is an exciting beginning to the festive season, but for others, this can be the start of a tricky season, the time when seasonal affective disorder symptoms (SAD) kick in.

And, as with many other forms of depression, SAD can help create an unhealthy relationship or dependence on alcohol. So what are some tips to help manage seasonal affective disorder without developing an unhealthy relationship with alcohol?

What is Seasonal Affective Disorder?

First of all, we need to know, what is seasonal affective disorder? SAD is a seasonal sort of depression, it tends to begin and end around the same time every year. Most people who have SAD find that Autumn and Winter are the seasons where they are most affected by SAD. Seasonal affective disorder symptoms differ for people who experience SAD during the summer months. 

Symptoms of SAD can include:

• Feeling low or down most or nearly all day;

• Losing interest in activities you used to enjoy;

• Feeling lethargic and sluggish;

• Having feelings of worthlessness, shame and guilt;

• No longer wanting to live.

It is not yet fully known why people experience seasonal affective disorder but some factors that come into play include the fact that changing seasons affect your circadian rhythm, perhaps due to decreased sunlight, reduced sunlight can change your serotonin and vitamin D levels, and your melatonin production can be affected.

If you suspect you have SAD, don’t just brush it off as the winter blues, as there are treatments for seasonal affective disorder that can help you have a more stable mood all year round!

What Impact Can Alcohol Have on SAD?

There is a large correlation between substance use disorders and SAD, with alcoholism being the most common substance used by people experiencing SAD.

People often turn to alcohol in order to numb their feelings, or because they expect it to make them feel better. However, in reality, alcohol is a depressant and can make SAD symptoms worse, even if it helps temporarily!

And with many people struggling with SAD in the festive season, alcohol is really everywhere, so it can be hard to avoid.

How Can You Reduce The Impact of SAD Without Turning To Alcohol?

So if alcohol doesn’t help seasonal affective disorder, what can you do to manage SAD?

The first and most important thing is to remember that professional help exists and can help you get through difficult emotions and SAD. So always reach out for medical help or therapy if you are finding that SAD is impacting your well-being.

Alongside professional help, here are some tips to help manage Seasonal Affective Disorder:

1. SAD Lamps

Light therapy is very commonly used to help combat the symptoms of SAD and provide some relief.

Lights used in light therapy, known as SAD lamps, mimic natural daylight and trick the body into thinking that it is still in warmer months and releasing serotonin.

SAD lamps need to have a brightness of around 10,000 lux and are typically used for 30 minutes to an hour each day. People often use SAD lamps first thing in the morning. 

2. Exercise

Although it might be the last thing you feel like doing, exercise is an amazing way to fight seasonal depression. Exercising regularly helps to boost serotonin, endorphins and other feel-good chemicals. It also helps keep your oxygen flowing properly, giving you better, more refreshing sleep, and more energy!

Of course, exercise is not an option for everybody, but moving your body in whichever way is possible does really help symptoms of SAD.

3. See Friends And Family

Staying in contact with your friends and family is often hardest when its most needed. But try to carry on seeing friends, and hanging out. Talk to them about what you are experiencing and ask for their support.

Having a strong network of family and friends can really help you manage symptoms of Seasonal Affective Disorder.

4. Alcohol-free Drinks

Try switching alcoholic drinks out for alcohol-free drinks. That way you can still get the same joy of drinking a delicious beverage, taking a moment for yourself, and mixing up something tasty, but you won’t exacerbate symptoms of SAD.

If you aren’t sure where to start try a JOMO subscription box. You will get a box of exciting, indie alcohol-free drinks right to your front door once a month. That way you can taste test a whole range of alcohol-free drinks and find your favourites.